The Body
Aspects of Fitness
Aspects of Fitness
There are different types of fitness:  Physical fitness
 Skill related fitness
 Mental fitness
Physical Fitness
There are 6 areas of physical fitness: 
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Cardio-respiratory endurance
Muscular endurance
Speed
Power
Flexibility
Strength
Muscular Endurance
 The ability for a muscle or group of
muscles to work continuously for a long
period of time.
 Test – Maximum number of sit ups in 30
secs
 Training – Muscular Endurance Circuit
Speed
 The ability to cover a distance or perform
a movement in a short period of time.
 Test – 30m sprint
 Training – Speed training – 6x60m
sprints (45secs rest)
Power
 Power is the combination of speed and
strength.
 Test – standing long jump
 Training – Plyometrics circuit
Flexibility
 Flexibility is the range of movement
across a joint.
 Test – Sit and reach
 Training – Stretching
C.R.E
 C.R.E is the ability to work your whole body
(inc. heart and lungs), continuously for a
long period of time.
 There are two ways to test C.R.E:  Bleep test (20m progressive shuttle run)
 12 minute cooper run
 Training – continuous, interval and fartlek
training
Strength
 Strength is the maximum amount of force a
muscle, or group of muscles, can exert in a single
effort.
 Test
 Static strength = Grip dynometer
 Training – weight training.
Skill Related Fitness
Aspects of skill related fitness include:
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Agility
Reaction time
Balance
Co-ordination
Agility
Agility is the ability to move the body quickly
and precisely. Changing direction at pace.
In most activities it is an advantage to be agile;
e.g.., when avoiding a tackle in rugby,
dribbling at speed in indoor hockey or
reaching a low net shot in badminton.
Improved agility will help you react quickly in
ways which are often unexpected.
Reaction Time
Reaction time is the time taken between the
recognition of a signal and the start of the
movement. It is closely linked to speed.
Reaction time is the length of time it takes you to
respond to a stimulus. E.g. to start when the gun
goes off in the 100m sprint.
A fast reaction time in basketball, when marking the
attacker, and quick court movements, would assist
in effective performance.
Balance
Balance is the ability to retain the centre of gravity over
your base of support. Balancing requires the control of
different groups of muscles.
Two types of Balances:
* Static (maintain a balance e.g. gymnastics)
* Dynamic (maintain a balance under constantly
changing conditions e.g. skiing)
Co-ordination
Co-ordination is the ability to control and combine
movements smoothly and fluently. To perform in a coordinated way, groups of muscles work in a specific
sequence to create effective movements.
E.g.
You need strong arm, shoulder, abdominal and back
and back muscles to throw the javelin.
However, in addition to explosive power you require coordination so that your explosive power is used at the correct
stage of the throw and to its maximum potential.
For difficult skills with complex co-ordination
requirements, specific practices are required.
Mental Fitness
•Concentration:
Ability to keep focus on performance no matter what
is going on round about you/your team.
•Confidence:
How confident the performer is in their skill level and
being able to have a positive state of mind about their
ability to be successful
•Motivation:
Desire to win or succeed no matter what the situation
in the game is.
Mental Fitness
 Mental preparation – preparing your head for what you
are going to do in your performance.
 E.g. Gymnastics – I thought about how I was going to
link all my skills together during my routine and thought
about performing each skill well.
 How it helped – I performed my full routine without any
mistakes and in order. I confidently performed my
difficult skills.
 In your groups come up with another example where
you have mentally prepared for an activity.